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Be A Monster
Bulking
Beginner
Machine strength
Plan Details
The Be A Monster routine by quentindleitz is a 11 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
Home Abs
Est. 60 min
8 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Sit-Up
4 Sets x 10 Reps
Plank
4 Sets
Side Bridge
4 Sets
Cobra
3 Sets
Abdominal Pendulum
3 Sets x 10 Reps
Any
Arms and Chest
Est. 240 min
39 exercises
Preacher Curl Machine
9 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Machine Bench Press
6 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Treadmill Running
1 Set
Cable Wood Chop
4 Sets x 10 Reps
Stationary Bike
1 Set
Dumbbell Bench Press
9 Sets x 10 Reps
Machine Ab Crunch
7 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Rowing
1 Set
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Drag Curl
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 10 Reps
EZ Bar French Press
7 Sets x 10 Reps
Step Machine
1 Set
Machine Calf Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Full Body Workout
Est. 240 min
36 exercises
Preacher Curl Machine
9 Sets x 10 Reps
Dumbbell Squat
6 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
9 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Dumbbell Deadlift
5 Sets x 10 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Machine Bench Press
5 Sets x 10 Reps
Machine Ab Crunch
7 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Rowing
1 Set
Machine Dip
4 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Plank
3 Sets
Side Bridge
3 Sets
Any
Home Legs Day
Est. 25 min
4 exercises
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Bridge
3 Sets
Any
Arm Push
Est. 206 min
21 exercises
Machine Fly
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Dip
6 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Machine Ab Crunch
7 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Preacher Curl Machine
9 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
9 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 10 Reps
Cable Wood Chop
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Calf Machine Shoulder Shrug
4 Sets x 10 Reps
Any
Arm Pull
Est. 152 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
9 Sets x 10 Reps
Calf Machine Shoulder Shrug
4 Sets x 10 Reps
Machine Ab Crunch
7 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Step Machine
1 Set
Decline Crunch
3 Sets x 10 Reps
Any
Leg Day
Est. 240 min
22 exercises
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Rowing
1 Set
Indoor Cycling
1 Set
Machine Ab Crunch
7 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Preacher Curl Machine
9 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Treadmill Running
1 Set
Recumbent Bike
1 Set
Walking
1 Set
Step Machine
1 Set
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Machine Dip
9 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Any
Stairs
Est. 62 min
1 exercise
Step Machine
1 Set
Any
Abssssss
Est. 65 min
10 exercises
Decline Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Kettlebell Figure Eight
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Plank
3 Sets
Any
Home Arms
Est. 89 min
11 exercises
Dumbbell Seated Bicep Curl
7 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Any
The Hemsworth
Est. 79 min
12 exercises
Dumbell Weighted Burpee
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Reverse Lunge Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Plank Punch Out
3 Sets
Plank Pulse
3 Sets
Plank Pike
3 Sets
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
